Health Benefits of Four Favorite Fall Fruits (Plus Recipes!)

One of our favorite things about fall in the Bay Area is that we get to enjoy lots of healthy, locally-grown fruit!  Here are fruits to stock up on the next time you visit the farmer’s market, as well as easy recipes to try!


Grapes are a great fruit to enjoy during the fall months because they’re high in Vitamin C (one cup contains 27% of your recommended daily intake!), which helps support your immune system during cold and flu season.  The skin of red grapes contains high levels of antioxidants, which can prevent cancer, heart disease and diabetes.

Recipe: Grape & Feta Salad


Kumquats are small citrus fruits that come into season each autumn.  They’re especially high in Vitamin C. Plus, the skin and seeds (which are both edible!) contain naturally-occurring Omega-3 fats.  Kumquats are 80% water and contain just 15 calories each, so they make a hydrating, filling, low-calorie snack.

Recipe: Hearty Greens with Kumquats


Persimmons look like plump orange tomatoes, and they’re known for their sweet, honey-like taste.  They can be eaten as-is, or incorporated into salads, breads, chutneys, salsas and teas. They’re a great source of Vitamin B1, Vitamin B2, phosphorus, folate and magnesium.  And one persimmon contains more than 50% of your Vitamin A for the day!

Recipe: Spiced Persimmon Turmeric Tea


Pumpkins are ubiquitous in the fall months. In addition to being used as cozy fall decor and scary jack-o-lanterns, pumpkins make a super healthy autumn treat.  Pumpkins contain potassium, an electrolyte that promotes heart health and lowers blood pressure. Pumpkins also have lots of antioxidants, Vitamin A, fiber and Vitamin C.  The other good news is that one cup of pumpkin has only 49 calories! (Just make sure to avoid canned pumpkin pie filling since it has lots of sugar and artificial additives.)

Recipe: Easy Thai Pumpkin Curry


At Golden Gate Urgent Care, we have six Bay Area locations, open seven days a week, to help you stay as happy and healthy as possible!  Make an appointment online or simply walk in to get the care you need. We also have flu shots!

Sarah Thebarge MMSc, PA-C Sarah Thebarge earned her physician assistant degree at Yale School of Medicine, and then studied journalism at Columbia School of Journalism. She has been a physician assistant and a freelance journalist since 2004. In addition to caring for patients at Golden Gate Urgent Care, Sarah frequently volunteers her medical skills in the developing world. Her writing has appeared in Huffington Post, USA Today and National Geographic, and her blog was featured on She is the author of the memoir The Invisible Girls and the upcoming book WELL: Healing our Beautiful, Broken World from a Hospital in West Africa. She currently lives in the Mission District of San Francisco.

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